Yadda Ake Rasa Pound 30 Lafiya

Wadatacce

• Gyara abinci
• Rage yawan cin abincin kalori
• Rage kayan abincin da aka sarrafa
• Ku ci karin furotin
• Cika fiber
• Sha ruwa da yawa
• Canjin rayuwa
• Cardioara cardio zuwa aikinka
• Gwada horarwa juriya
• Yi aiki da HIIT
• Nasihu masu amfani don asarar nauyi
• Frameaddamar da lokaci mai ma'ana
• Layin kasa

Rashin fam 30 na iya zama mai ƙalubale da cin lokaci.

Wataƙila ba kawai ya ƙunshi yin gyare-gyare na abinci da salon rayuwa ba amma kuma a hankali yana canza jadawalin bacci, matakan damuwa, da halaye na abinci.

Duk da haka, yin canje-canje sauƙaƙa sauƙaƙa a cikin ayyukan yau da kullun na iya taimaka muku rasa fam 30 yayin inganta lafiyar ku gaba ɗaya.

Wannan labarin ya ƙunshi wasu dabarun da zasu iya taimaka muku rasa fam 30 cikin aminci.

Gyara abinci

Ko kuna son rasa fam 5 ko 30, yin canje-canje kaɗan na abinci yana da mahimmanci.

Rage yawan cin abincin kalori

Cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa a kowace rana yana da mahimmanci idan ya zo ga rage nauyi.

Wasu abinci kamar dankalin turawa, abinci mai sanyi, da kayan da aka toya suna da adadin adadin kuzari amma ba su da mahimman abubuwa masu gina jiki kamar furotin, fiber, bitamin, da kuma ma'adanai.

Lodi da farantinku tare da ƙananan kalori, abinci mai ƙoshin abinci mai gina jiki na iya taimaka muku ci gaba da jin cike tsakanin abinci yayin rage cin abincin kalori na yau da kullun don haɓaka ƙimar nauyi.

'Ya'yan itãcen marmari,' ya'yan itãcen marmari, kayan lambu, hatsi, da nama, kifi, da kaji, duka ƙari ne na ƙaramin abincin kalori.

A gefe guda kuma, abincin da aka sarrafa kamar su kwakwalwan kwamfuta, faskara, kukis, da abinci masu dacewa yawanci suna da yawan adadin kuzari kuma ya kamata a iyakance su akan daidaitaccen, ƙaramin abincin kalori.

Koyaya, tabbatar da gujewa yankan ƙananan kalori. Kodayake bukatun kalori ya bambanta dangane da dalilai da yawa, kamar nauyi, tsawo, jinsi, da matakin aiki, rage cin abincinku sosai yana iya rage saurin kuzarin ku da kuma sa asarar nauyi ta zama mai wahala (,).

Don dogon lokaci, asarar nauyi mai ɗorewa, gwada rage cin abincinku ta 500-750 adadin kuzari ƙasa da asalinku don rasa kusan 1-2 fam (0.45-0.9 kg) a kowane mako ().

Duk da haka, gabaɗaya an ba da shawarar cewa mata da maza suna cin aƙalla 1,200 da 1,500 adadin kuzari, bi da bi ().

Rage kayan abincin da aka sarrafa

Abincin da aka sarrafa, kamar su taliyar nan take, abinci mai sauri, ɗankwalin dankalin turawa, masu fasa kwaro, da kuma masu ƙaddara duk suna da adadin kuzari da ƙananan mahimman abubuwan gina jiki.

Dangane da binciken da aka yi a cikin kusan manya 16,000, yawan cin abinci da aka sarrafa yana da alaƙa da haɗarin haɗarin nauyin jiki, musamman tsakanin mata ().

Sauran abubuwan da aka sarrafa kamar su abubuwan sha masu laushi suna da yawa a cikin ƙara sukari, wanda kuma yana iya taimakawa wajen haɓaka nauyi.

A zahiri, karatuttukan karatu da yawa sun gano cewa yawan shan abubuwan sha mai daɗin sukari na iya alaƙa da ƙimar kiba da kiba (,).

Don kyakkyawan sakamako, rage abubuwan sha kamar soda, shayi mai daɗi, ruwan 'ya'yan itace, da abin sha na wasanni kuma zaɓi ruwa ko kofi mara ƙanshi ko shayi maimakon.

Ku ci karin furotin

Moreara ƙarin furotin a abincinku wata dabara ce mai sauƙi don taimakawa saurin rage nauyi.

A cewar wani karamin binciken a cikin mutane 15, cin karin karin kumallo mai sunadarai ya rage matakan ghrelin, sinadarin hormone da ke motsa jin yunwa, fiye da yadda ya kamata fiye da cin karin kumallo mafi girma ().

Wani binciken da aka yi a cikin mutane 19 ya nuna cewa ninka cin abinci mai gina jiki na yau da kullun ya rage rage yawan kalori, nauyin jiki, da mai mai yawa sama da makonni 12 ().

Nama, kifi, da kaji wasu proteinan abinci ne masu ƙarancin furotin waɗanda za a iya sanya su cikin sauƙi cikin ƙoshin lafiya mai nauyi.

Sauran hanyoyin gina jiki masu gina jiki sun hada da kwai, kiwo, wake, wake, tofu, da kuma zafin nama.

Cika fiber

Fiber, sinadarin gina jiki kusan wanda ake samu a cikin abincin shuke-shuken, jikinku ba zai narkar dashi ba ().

Fiber mai narkewa, musamman, shine nau'in zaren da ake samu a cikin abincin tsirrai waɗanda ke ɗebo ruwa kuma zai iya jinkirta ɓarin ciki don taimakawa ci gaba da jin cikewar tsawon lokaci ().

Hakanan narkewar fiber zai iya daidaita matakan sikarin jininka don hana haɗari da haɗari, wanda zai iya haifar da ƙarin yunwa ().

Studyaya daga cikin bincike a cikin mata 252 ya gano cewa kowane gram na zaren da aka cinye yana da alaƙa da fam na 0.5 (kilogiram 0.25) na rashi nauyi da 0.25% ƙarancin mai jiki sama da watanni 20 ().

Wani binciken da aka yi kwanan nan a cikin mutane 50 ya nuna cewa shan babban furotin, babban abin sha na fiber kafin cin abinci ya rage yunwa, sha'awar cin abinci, da cin abinci - duk waɗannan na iya zama da amfani ga raunin nauyi ().

'Ya'yan itãcen marmari,' ya'yan itãcen marmari, kayan marmari, hatsi, kwaya, da tsaba wasu 'yan misalai ne na abinci masu cike da fiber mai narkewa.

Sha ruwa da yawa

Shan karin ruwa hanya ce mai sauri da sauri don haɓaka ragin nauyi.

A zahiri, wasu bincike sun nuna cewa shan ƙoƙon ruwa kafin kowane cin abinci na iya rage yawan abincin kalori don haɓaka ƙimar nauyi.

Misali, wani bincike a cikin manya 24 ya nuna cewa shan wiwi 17 (500 ml) na ruwa mintuna 30 kafin karin kumallo ya rage yawan adadin kalori da kimanin 13% ().

Mene ne ƙari, wani binciken ya gano cewa shan oci 17 (500 ml) na ruwa na ɗan lokaci ya ƙaru adadin adadin kuzari da ya ƙone da 24% a cikin awa ɗaya ().

Rage yawan abincin kalori, rage cin abincin da aka sarrafa, yawan cin furotin da zare, da shan ruwa mai yawa a cikin yini zasu iya taimaka maka rasa kilo 30.

Canjin rayuwa

Baya ga sauya tsarin abincinku, yin ɗan gyare-gyare ga tsarin rayuwar ku na iya haɓaka asarar nauyi.

Cardioara cardio zuwa aikinka

Cardio, wanda aka fi sani da motsa jiki mai motsa jiki, wani nau'i ne na motsa jiki wanda ya haɗa da ƙaruwar zuciyar ka don ƙona ƙarin adadin kuzari.

Shigar da wasu cututtukan zuciya a cikin aikinku yana da mahimmanci idan kuna neman rasa fam 30 nan da wuri maimakon daga baya.

A cewar wani binciken, mahalarta wadanda suka yi cutar sau 5 a kowane mako sun rasa har zuwa fam 11.5 (kilogiram 5.2) sama da watanni 10, koda ba tare da yin wasu canje-canje ga abincinsu ko aikin yau da kullun () ba.

Da kyau, gwada matsi aƙalla aƙalla mintuna 150 zuwa 300 na zuciya a mako, ko tsakanin minti 20-40 a kowace rana ().

Walking, jogging, swimming, keke, yin yawo, da dambe wasu examplesan misalai ne na aikin motsa jiki wanda zaku iya ƙarawa zuwa al'amuranku.

Idan kuna farawa, tabbatar da farawa sannu a hankali, saita maƙasudai masu kyau ga kanku, da haɓaka yawan ƙarfi da ƙarfin motsa jikinku a hankali don kauce wa wuce gona da iri.

Gwada horarwa juriya

Horar da juriya wani nau'i ne na motsa jiki wanda ke amfani da juriya don ƙuntata tsokoki da haɓaka ƙarfi da juriya.

Zai iya zama da fa'ida musamman don ƙara ƙarfin sikirin jiki da haɓaka adadin adadin kuzari da jiki ke ƙonawa a hutawa, yana mai sauƙaƙe rage nauyi a cikin dogon lokaci ().

A zahiri, wani bita ya gano cewa makonni 10 na horo na juriya ya ƙara nauyin jikin mutum da fam 3 (1.4 kilogiram), rage kiba mai nauyin kilo 4 (1.8 kilogiram), kuma ƙara ƙaruwa ta 7% ().

Yin amfani da injunan nauyi, daga nauyin nauyi, ko yin motsa jiki kamar turawa, runguma, crunches, da katako duk nau'ikan horon juriya ne wadanda zasu iya zama masu amfani ga raunin kiba da lafiya.

Kuna so kuyi la'akari da tuntuɓar mai ba da horo na sirri lokacin da kuka fara farawa don tabbatar da cewa kuna yin amfani da fasaha mai dacewa da amfani da kayan aiki lafiya don hana rauni.

Yi aiki da HIIT

Babban horo na tazara, wanda aka fi sani da HIIT, wani nau'i ne na motsa jiki wanda ya haɗa da canzawa tsakanin ɓarkewar atisaye mai ƙarfi da lokutan hutu don kiyaye bugun zuciyar ka.

Ara wasu sessionsan zaman na HIIT zuwa aikinka kowane mako na iya zama da fa'ida ta ban mamaki idan aka zo rage nauyi.

A cikin binciken daya, mahalarta da suka yi HIIT na mintina 20 sau 3 a kowane mako sun sami raguwa mai yawa a cikin mai, yawan mai, da nauyin jiki bayan makonni 12 ().

Ari da, wani binciken a cikin maza tara ya gano cewa HIIT ya ƙone karin adadin kuzari fiye da sauran ayyuka kamar gudu, keken keke, da horar da nauyi ().

Don farawa, gwada canzawa tsakanin sakan 20-30 na ayyuka kamar tsalle igiya, turawa, babban tsalle, ko burpees tare da hutun dakika 30-40 a tsakanin.

Haɗa haɗin zuciya, horo na juriya, da HIIT a cikin aikinku na 'yan lokuta a kowane mako na iya taimakawa haɓaka ƙimar nauyi mai ɗorewa.

Nasihu masu amfani don asarar nauyi

Anan ga wasu ƙarin nasihu don taimaka muku rasa fam 30 cikin aminci:

• Guji kayan abinci na fad. Kayan abinci na Fad suna inganta cin abinci na yo-yo da halaye marasa kyau na cin abinci, kuma tsarin cin abincin da ya wuce gona da iri na iya taimakawa wajen yawan sha'awa da yawan abinci (,).
• Ci a hankali. Wasu karatun suna ba da shawarar cewa taunawa da cin abincinku a hankali na iya rage yawan adadin kuzari da girman abinci, wanda zai iya ƙarfafa asarar nauyi (,).
• Samu bacci mai yawa. Nazarin ya nuna cewa karancin bacci yana da alaƙa da haɗarin ƙaruwar nauyi, kuma inganta inganci da tsawon lokacin barcinku na iya ƙara yiwuwar samun nasarar rage nauyi (,).
• Rike kanka hisabi. Bincike ya nuna cewa auna nauyi a kai a kai da adana mujallar abinci don saka ido kan abin da za ku ci zai iya taimakawa ƙara ƙimar nauyi a kan lokaci (,).
• Rage matakan damuwa. Levelsara yawan matakan danniya suna da alaƙa da haɗarin riba mai nauyi kuma yana iya taimakawa ga batutuwa kamar cin rai da binging (,).

Baya ga abinci da motsa jiki, rage matakan damuwar ku, samun yawan bacci, cin abinci a hankali, guje wa cin abinci mara kyau, da riƙe kanku da alhaki na iya taimaka muku rasa fam 30.

Frameaddamar da lokaci mai ma'ana

Abubuwa da yawa, gami da nauyin farawa, jinsi, da shekaru, suna tasiri yadda sauri zaka sami damar rage nauyi.

Gabaɗaya, yawancin masana kiwon lafiya sun ba da shawarar yin nufin kimanin fam 1-3 (0.5-1.4 kilogiram) na asarar nauyi a mako, ko kuma kusan 1% na nauyin jikinku duka (,).

Sabili da haka, yana iya ɗaukar ko'ina daga 'yan makonni zuwa watanni da yawa don rasa fam 30 lafiya.

Koyaya, ka tuna cewa asarar nauyi na iya ɗan bambanta kaɗan daga mako zuwa sati.

Don haɓaka asarar nauyi mai ɗorewa da ɗorewa, yana da mahimmanci a tsaya tare da kowane lafiyayyen abinci da sauye-sauye na rayuwa - koda kuwa kun bugi wani tsauni.

Yayinda ƙimar da zaka iya rasa nauyi ya dogara da dalilai da yawa, ya kamata ka yi nufin rasa kusan fam 1-3 (0.5-1.4 kg) a mako.

Layin kasa

Lokacin da kake farawa, rasa fam 30 na iya zama kamar babban abu.

Duk da haka, yin wasu canje-canje masu lafiya ga abincinku na yau da kullun da motsa jiki na yau da kullun na iya sanya sauƙin sarrafawa.

Ari, aiwatar da wasu sauye-sauye masu sauƙi na rayuwa na iya taimaka ƙara girman sakamakonku da tabbatar da nasara na dogon lokaci.